For Quality


CrossFit sometimes gets a bad reputation. One criticism I’ve heard is that we don’t have any firm regulation on movement standards. This comes from competitions where reps are defined as complete or incomplete. But what about that grey area? Yeah the barbell moved from ground to overhead in one motion but in no way was that snatch what one would call a “good” rep. One of my favorite Sam quotes (there are many) is when one member stood up a particularly hideous deadlift and Sam responds with, “Still counts, but I wouldn’t take her home to mom. Maybe call her for a date every so often.”


Note: no members were harmed in the making of this blog

Note: no members were harmed in the making of this blog

In competition (as it currently stands), rightly or wrongly, we define reps by range. In training however, we have a responsibility to colour between the lines. Take, for example, our structured gymnastics warm-ups. Not only will this foster efficient, safe and powerful pull-ups, push-ups, and pistols, but it will also make it easier to perform them in a WOD or competition setting where speed is king.

Keep it pretty.


Back Squat 5-5-5-5-5
800m Run
30 Snatches (115#/75#)
800m Run

Compare to 130515


Hyball is Coming… August 8-10, Sean O’Connell is hosting his annual softball and camping weekend to benefit the Sean Collier Scholarship Fund. A$100 donation includes: 2 nights in the Camp Lyndon cabins, an American Apparel t-shirt with custom logo, new sunglasses, Dunkin’ breakfast and Chipotle lunch on Saturday, all of your keg beer for the weekend, and live graffiti work by Vert Series painter Merk ThoseAll remaining proceeds will be donated to Sean’s scholarship, and matched by Dell Inc. You can register at, or by bringing a check to Sean at CFF in the evening. Morning regulars can coordinate by emailing Sean here.

  10 comments for “For Quality

  1. Tom Matlack
    July 16, 2014 at 7:03 am

    Well that sucked. 205#
    Too long on the WOD. Couldn’t get a grip on snatches with heat and ripped hand. Had to start on singles RX and move down to 95# at 15. Yuck!

  2. SamB
    July 16, 2014 at 7:12 am

    I’m blaming the heat today too. my strength and stamina were WAY off
    HBBS: 215#
    WOD: 11:30 Rx (snatches 10-5-5-5-5)… pretty sure I did them unbroken last time (10:33 5/15/13)
    Had an awesome race with Rachel & Jess on the last run. Jess blew by me on the first 400, and I had to really suck it up to try and catch her at the end.
    Great job 5:30!

    • Jess B
      July 16, 2014 at 1:42 pm

      HBBS: 130#
      WOD: 11:37 @ 60#. Hah Sam- You went by me like the Flash in the end and Rachel got me too! Nice work everyone!

  3. Meghan T
    July 16, 2014 at 8:44 am

    HBBS: 115#
    WOD: 12:42 w/ 55#
    Nice work 6am!

  4. Cal
    July 16, 2014 at 9:35 am

    subbed front squat: 85#.

    ModWOD: 800m run, 60 KB swings (12kg), 800m run: 10:11.

  5. Jason
    July 16, 2014 at 10:34 am

    Back Squat = 155#

    5/15/13 = 11:23 w/ 75#
    7/16/14 = 11:17 w/ 750m row, 85#, 800m run. Skies opened up bad so first run was avoided.

  6. Shorty
    July 16, 2014 at 10:41 am

    HBBS: 195#
    WOD: 12:25 @ 95#
    About a minute slower than last time with the same weight. Bar kept on slipping during the snatches. Not fun.

    Great work 5:30am.

  7. Chris
    July 16, 2014 at 3:01 pm

    BS 285#
    WOD 13:38 Rx

  8. Tim
    July 16, 2014 at 5:46 pm

    HBBS: 195#
    WOD: 11:26 @ 95#

    Nice work 6:30am!

  9. Ky
    July 16, 2014 at 6:46 pm

    HBBS: 120 lb

    Metcon: 15:25 Rx. Somehow this was fun

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